Low-carb foods to eat regularly
A low-carb diet supports weight loss, lowers blood sugar, or helps alleviate symptoms of certain conditions. There are many low-carb foods that promote overall health and physical wellness.
Animal protein
Animal protein contains virtually no carbohydrates, with the exception of organ meats such as raw beef liver, which contains about 4% carbohydrates. Common animal protein sources include eggs, beef, lamb, chicken, pork (including bacon), turkey, veal, and jerky. Bacon and jerky are processed meats that may contain additives that increase carbohydrate content. Therefore, it is important to check nutrition labels before including them in your diet.
Seafood
Fish and seafood offer numerous nutritional benefits, being particularly rich in vitamin B12, iodine, and omega-3 fatty acids—micronutrients that are commonly deficient. Like meat, most fish and seafood such as salmon, sardines, oysters, mussels, shrimp, crab, lobster, tuna, and cod contain very few carbohydrates.
Green vegetables
Most vegetables are low in carbohydrates, especially leafy greens and cruciferous vegetables, in which carbohydrates are mainly dietary fiber. In contrast, starchy root vegetables such as potatoes and sweet potatoes contain significantly more carbohydrates.
Vegetables with about 3-9 g of carbohydrates per 100 g fresh serving include broccoli, tomatoes, onions, cauliflower, kale, eggplant, cucumbers, bell peppers, asparagus, green beans, mushrooms, celery, spinach, and cabbage.
Berries
Most fruits contain more carbohydrates than vegetables. Depending on your target carbohydrate intake, you may want to limit fruit consumption to 1-2 pieces per day. However, this does not apply to high-fat fruits like avocados or low-sugar berries like strawberries. Besides avocados and strawberries, fruits containing around 6-15 g of carbohydrates per 100 g fresh include black olives, grapefruit, apricots, lemons, kiwi, oranges, and raspberries.
Nuts and seeds
Nuts and seeds are very popular in low-carbohydrate diets. Several varieties are low in carbohydrates yet rich in healthy fats, fiber, protein, and various micronutrients. Nuts and seeds are often enjoyed as snacks, or added for crunch in salads and recipes. Choices containing 10-17 g of carbohydrates per 100 g serving include walnuts, peanuts, dry chia seeds, hazelnuts, macadamia nuts, and pumpkin seeds.
Dairy products
Whole dairy products, especially cheese, heavy cream, full-fat yogurt, and unsweetened Greek yogurt, are healthy low-carb foods. They typically contain around 2-11 g of carbs per 100 g, are low in lactose, and are high in fat.
Certain beverages
Most sugar-free beverages are suitable for a low-carbohydrate diet. In contrast, fruit juices are high in sugar and carbohydrates, so individuals aiming to limit carbs should consume them with caution. Safe options include plain water, coffee, green tea, or unsweetened sparkling water.